WODS: August 2019

7 Rounds:
3 x Cluster (205/135)
30 ft Handstand Walk
*Sub 16 x Shoulder Touch for HS Walk*
*10 MIN CAP*

21-18-15-12-9-6-3
Toes 2 Bar
Jumping Air Squat
Push Up   [HSPU]
*13 MIN CAP*

TRON
30 x Clean & Jerk (225/155)
30 x Snatch (185/125)
30 x Ring Muscle Up
*25 MIN CAP*

9-7-5
Deadlift (275/185   [315/205]
Burpee Box Jump Over (48/40)
*Can use your hands*
*7 MIN CAP*

6 Rounds
3 x Snatch
6 x Overhead Squat
9 x Pull Up   [C2B]
*14 MIN CAP*

Rx: (135/95)   [185/125]

4 Rounds:
25 x KB Swing (32/24kg)
400m Run
*14 MIN CAP*
*Penalty for dropping KB: Scream "I HAVE BROUGHT DISHONOR UPON MY FAMILY" then keep going

3 Rounds:
30 x Deadlift (115/85)
30 x Box Jump (24/20)
30 x Pull Up
*12 MIN CAP*

21-18-15-12-9-6-3
Hang Clean
Front Squat
Push Up   [Strict HSPU]
*17 MIN CAP*
Rx: (95/65)   [135/95]

12 MIN AMRAP:
50 x Double Under
16 x Toes 2 Bar

*Rest 1 minute*

1 Mile Run

*Post score & mile time*

75 x Wall Ball (20/14)

Then

5 Rounds:
15 x Snatch (75/55)
10 x Burpee Box Jump Over (24/20)

Then

75 x Wall Ball (20/14)
*14 MIN CAP*

10-9-8-7-6-5-4-3-2-1
Power Clean (115/85)
Box Step Over (24/16kg)
*9 MIN CAP*

Frantasy Land
21-15-9
Thruster (95/65)
Pull Up
15-12-9
Thruster (115/75)
C2B Pull Up
12-9-6
Thruster (135/95)
Bar Muscle Up
*25 MIN CAP*

10 MIN AMRAP:
3 x Bar Muscle Up
6 x Bar Facing Burpee
9 x Sumo Deadlift High Pull (95/65)

3 Rounds:
1,000m Run
15 x Back Squat
15 x Burpee Box Jump Over (24/20)
15 x Front Squat
15 x Pull Up
15 x Overhead Squat
15 x HSPU
15 x Pistols *Alternating
15 x Clean
15 x C2B Pull Up
15 x Shoulder 2 Overhead
*30 MIN CAP*
Rx: (95/65)

18-15-12-9-6-3
Toes 2 Bar
Wall Ball (20/14)
KB Clean & Jerk (24/16kg) *Alternating, from ground
*12 MIN CAP*

8 MIN AMRAP:
20 x Pistol
20 x Handstand Push Up

1 MIN Rest

8 MIN AMRAP:
400m Run
20 x Burpee Box Jump Over (24/20)

Open Workout 19.2ish

8 Min to complete
25 x Toes 2 Bar
50 x Double Under
15 x Clean (135/85)

25 x Toes 2 Bar
50 x Double Under
13 x Clean (185/115)

if completed

4 Additional minutes to complete
25 x Toes 2 Bar
50 x Double Under
11 x Clean (225/145)

if completed

4 Additional minutes to complete
25 x Toes 2 Bar
50 x Double Under
9 x Clean (275/175)

if completed

4 Additional minutes to complete
25 x Toes 2 Bar
50 x Double Under
7 x Clean (315/205)

*20 MIN CAP*

2-4-6-8-10-12-14-16-18-20-22-24
Pull Ups

*20 x Double Unders Before Each Set*   [Unbroken]
*Pull Ups must be unbroken! If not, start over*
*12 MIN CAP*

38 x Bear Complex (155/105)   [205/135]
*22 MIN CAP*

30 x Clean & Jerk (135/95)
30 x Muscle Up
30 x Snatch (135/95)
*15 MIN CAP*

30-20-10
Deadlift (115/85)
Air Squat
*5 MIN CAP*
*Rest 2 Min*
1 Mile Run
30-20-10
Deadlift (115/85)
Air Squat
*20 MIN CAP*

21-15-9
Hang Clean & Jerk (24/16kg) 21R/21L, 15R/15L, 9R/9L
Box Jump (24/20)   [30/24]
Ring Push Up
*12 MIN CAP*
*Must complete all reps on right arm before switching to left

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